Comparing Nutrients in 100 calories Sunflower Seeds VS Toasted Multi-grain Bread

Weight per 100 calories

• Sunflower Seeds: 17g
• Toasted Multi-grain Bread: 34.7g

Sunflower Seeds have 2 times more energy per 100g than Toasted Multi-grain Bread. It has very high energy density when compared to other foods. Toasted Multi-grain Bread with Whole-grain having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	3.32% 2.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.28% 0.93g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	7.64% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	6.08% 24.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.039% 0.035mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	33.2% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 43.4 times more Vitamin E than Toasted Multi-grain Bread with Whole-grain.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B3 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Toasted Multi-grain Bread:

• Dried Sunflower Seed Kernels have 2.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.9 times more Calcium, 2.3 times more Manganese, 1.4 times more Selenium and 93.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 5.5 times more Fat, 2.3 times more Saturated Fat and 6.3 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 7.5 times more Omega 3, 4.8 times more Carbohydrate, 5.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.